Brian & Brian
Brian obtained the CrossFit Endurance (CFE) Certification on the weekend of March 16-17, 2013. The seminar was held at CrossFit Mayhem in Cookeville, TN.
The course was fortunate to have Brian MacKenzie, founder of CrossFit Endurance, heading up the seminar staff.
CFE is a sports training program dedicated to developing power and speed – critical components to success in the endurance world. One of the primary focuses of CFE is eliminating unnecessary volume of training, while increasing intensity.
It was also taught that running has become the most dangerous sport (79% injury rate), up from 20% before 1970 – when the Nike running shoe was invented. The “heel strike” running method was facilitated by more cushioning at the back of running shoes. However, our bodies weren’t designed to land on our heels. Part of the CFE seminar was dedicated to improving running efficiency among all participants. Each attendee was videoed running at the start of the course. The videos were shown frame-by-frame and corrective advice was given for improvements.
The traditional long-slow-distance (LSD) approach to long-term efforts is to begin by ramping up the volume (miles). Once the miles are being met, intensity is sometimes introduced (intervals, hills, etc.). Only the best of the best ever focus on technique.
The CFE philosophy flips this approach upside down. The first step (as in everything in CF) is to teach the proper technique. Just like setting up properly for a deadlift is important, so is learning how to run properly and safely. The 2nd step is to increase intensity. The final step is to increase volume.
The base of the CFE philosophy is to start with CrossFit training (3-5 days per week). Additional sport-specific training would be in addition. For example, a runner that is preparing for a marathon would run 3 days: one day of short interval sprints, one day of long intervals (~1 mile/interval), and one longer day of a tempo or time trial effort. The overall mileage per week would likely be half of the traditional training plans.
SMCF will begin offering CFE classes beginning over the next month or two. The plan is to start with a Saturday seminar that teaches the basics about CFE, teaches a few running efficiency drills, and includes a workout. The next step would be to offer a regularly scheduled weeknight session each week that teaches more details and drills. Homework would be given to complete before the next week.
Let us know if you have interest in learning how to be a better runner or would like to improve your endurance.